Weekly Olympic Weightlifting

Weightlifting W/C 12th November 2018

November 11, 2018

Session 1

 

Back Squat

 

8 @ 35%

5 @ 50%

5 @ 60%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90% x3

 

RDL’s

 

6 x 5

AHAFA

 

Abs

 

(If time allows)

 

 

Session 2

 

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

 

Snatch Grip Push Press (BHN)

 

5 @


Weightlifting W/C 5th November 2018

November 5, 2018

Session 1

 

Jerk behind neck

 

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85% x2

1 @ 90% x2

2 @ 80%

 

Dead stop front Squats

 

Work up to a heavy single.

 

Explosive power

 

20 x box jumps

30 sec wall sit

60 Sec plank hold

6 jumping lunges

 

x 4 rounds

 

 

Session 2

 

Snatch balance

 

3 @ 65% x2

3 @ 70%

3 @


Weightlifting W/C 29th October 2018

October 28, 2018

Session 1

 

Power Snatch

 

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85% x2

 

Clean pulls

 

4 @ 95% x2

4 @ 100 % x2 sets

 

Accessory work

 

 

Session 2

 

 

Clean + Clean & Jerk + Jerk

 

2 @ 65%

2 @ 70%

2 @ 75% x2

1 @ 80% x2

1 @ 85+ if all reps hit

 

Snatch Deadlift – to knee. ( First pull )


Weightlifting W/C 22nd October 2018

October 22, 2018

Session 1

 

Power Clean & Power Jerk

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

 

Snatch pulls

4 @ 100% x2
4 @ 110 % x2 sets

 

Accessory work

 


Weightlifting week commencing 15th October

October 15, 2018

Session 1

SNATCH FROM HANG 

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85% x2

2 @ 90% x2

1 @ 95%+ if hitting all reps 

 

RDL's

5 @ 80% x 4 sets 

  • if athlete is unsure, work up to a weight to hold for prescribed reps. 

JERK

8 x 4 sets 

  • with empty bar - no weight!

 

Session 2 

CLEAN +FRONT SQUAT + JERK 

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 90% X2

&nb


Weightlifting W/C 8th October

October 8, 2018

Session 1

 

Power Snatch

 

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85% x2

 

Jerk from Rack

 

3 @ 75%

3 @ 80%

2 @ 85%

1 @ 90% x2

 

Front Squat

 

3 @ 75% x2

3 @ 85% x3

  • Work up in triples.

 

Session 2

 

 

Clean from High Hang + Hang

 

60%

65%

70% x2 sets

75% x2 sets

75% +<


Weightlifting W/C 1st October 2018

September 30, 2018

Session 1

 

Clean & Jerk

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

 

Clean

Max Clean for the Day

Start at 85%

 

Accessory work

 

Session 2

 

Snatch Pull + Snatch

2@ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

 

Front Squats

5 @ 75% x2

5 @ 80% x2

4 @ 85% x2

-Work up in 5’s

&


Weightlifting W/C 24th September

September 23, 2018

Session 1

Power Clean + Power Jerk + Split Jerk

65% x2 sets

70%

75%
80% x2 sets

85% x2 sets

90% - if hit all reps

 

Sotts Press

5 x 4 sets

- Keep track of weight and

aim to improve each time programmed.

 

Back squat / Accessory work

 

Session 2

 

Power Snatch + Snatch Balance + OHS

65% x2

70% x


Week Beginning 17th September

September 16, 2018

Session 1 

 

SNATCH 

3@65%

3@70%

3@75%

2@80%

2@85%

1@90%

1@95%

 

RDL's 

5 @80% X 4 SETS 

  • If athlete is unsure, work up to a weight to hold for prescribed reps 

ACCESSORY WORK 

 

 

SESSION 2

 

CLEAN AND JERK 

2@70%

2@75%

80% X 2 SETS 

 

CLEAN SHRUGS 

6 @85% X 2 

6 @95% X 2 

 

ACCESSORY WORK 


Week beginning 10th September

September 12, 2018

Session 1 - 

Snatch balance + OHS 

3@65%

2@70%

2@75%

2@80%

1@85% x2

Snatch Pulls 

4@ 100% x2

4@110% x2

Jerk 

8x4 sets - With an empty bar - no weight!

 

Session 2 - 

2 Cleans + power clean 

60% x2 sets

65% x2 sets 

70%

75%

80%

85% if hit all reps 

 

Clean Deadlift - to knee (First Pull)

5@ 75% x2

5@ 80% x2 

  • No rebounding from floor, controlled movements

Accessory work 


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